USDA-derived rankings
Vegetarian foods high in manganese
Manganese is a trace mineral for bone formation, metabolism and antioxidant defence, plentiful in whole grains and tea.
Who this is for: For the curious: whole grains, nuts and tea mean almost nobody runs short.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 2.3 mg a day.
The clear number one
Hemp Seeds
One serving (30g) gives you 2.3 mg of manganese, around 99% of the daily reference in one go.
See the full nutrition score for hemp seedsThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Hemp Seeds | 2.3 mg99% of daily reference | 7.6 mghigh |
| 2 | Brown Rice (cooked) | 2.1 mg93% of daily reference | 1.1 mghigh |
| 3 | Oats (porridge, dry) | 2 mg85% of daily reference | 4.9 mghigh |
| 4 | Wholemeal Pasta | 1.8 mg80% of daily reference | 1.3 mghigh |
| 5 | Pine Nuts | 1.8 mg77% of daily reference | 8.8 mghigh |
| 6 | Hazelnuts | 1.7 mg75% of daily reference | 6.2 mghigh |
| 7 | Chickpeas (cooked) | 1.7 mg73% of daily reference | 1 mghigh |
| 8 | Pineapple | 1.5 mg67% of daily reference | 0.9 mghigh |
| 9 | Granola | 1.4 mg60% of daily reference | 2.5 mghigh |
| 10 | Porridge (Cooked Oats) | 1.4 mg59% of daily reference | 0.6 mgsource |
| 11 | Tempeh | 1.3 mg57% of daily reference | 1.3 mghigh |
| 12 | Pumpkin Seeds | 1.3 mg55% of daily reference | 4.5 mghigh |
| 13 | Pecans | 1.3 mg55% of daily reference | 4.5 mghigh |
| 14 | Quinoa (cooked) | 1.2 mg51% of daily reference | 0.6 mgsource |
| 15 | Macadamia Nuts | 1.2 mg50% of daily reference | 4.1 mghigh |
| 16 | Red Lentils | 1 mg45% of daily reference | 1.7 mghigh |
| 17 | Lentils (cooked) | 1 mg43% of daily reference | 0.5 mgsource |
| 18 | Walnuts | 1 mg42% of daily reference | 3.4 mghigh |
| 19 | Blackberries | 0.9 mg40% of daily reference | 0.6 mgsource |
| 20 | Pizza (cheese) | 0.9 mg37% of daily reference | 0.4 mgsource |
Meat and fish are excluded; eggs and dairy stay in.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for manganese is 2.3 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.